6/22/13 Partner WOD Saturday strikes again!

-Written by Coach Josh

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These brave AllStars showed up @ 6am Saturday morning, got their butts kicked
(in a good way) and left with smiles on their faces.

     The morning started out fun and playful, a little Dodgeball, Partner med. ball toss racing, some stretching and mobility. Then we got to some "Meat and potatoes" disclaimer: potatoes aren't Paleo.       

     Our Gym follows The Outlaw Way programming.  Rudy from Outlaw decided his athletes need to "up" their back squats, so he implemented a "Smolov Jr." back squat cycle, upon recommendation from his new friend, Glenn Pendlay. Every Mon., Wed.,  Fri., and Sat. we perform a perscribed back squat sequence, which gradually goes up in weight, which theoretically makes you a stronger squatter. Todays work was 10 sets of 3 reps at 85% of your 1 rep max of High Bar Back Squat. Among the 15 athletes, their was some grunting, cursing and sweating to accomplish this challenge. Luckily it was an hour and a half long class, because I had more "FUN" planned for these guys...

     The Conditioning piece was a 20 minute AMRAP of Squat Clean Thrusters(135/95). This is a difficult barbell move that consists of a squat clean to a  front squat to a push press, where the bar is moved from the ground to overhead using pretty much every muscle in your body. Partners performed as many of these as they could in one minute while their partner rested. At the top of each minute, the partners switch resting and working. Everyone was fatigued from the squats, but they all gave their best as their partners watched and cheered them on. It was awesome to watch and coach all the athletes, from 1st day beginners to seasoned vets, push through the pain and push their barbells overhead at an intense pace. When the 20 minutes was up, i told them, "Drag yourselves to the bushes in back for a picture!" They all managed to muster enough energy to make it to the back and pose for the picture above. I imagine after breakfast and a shower, many of them might have not been able to get past their couch, LOL!

Workout Of the Day:

Warmup

Dodgeball

Partner med ball toss

mobilize

Strength

Smolov

HBBS 10x3 @85%

Conditioning

20 minute AMRAP

Squat Clean Thrusters (135/95)

Partner A works on odd minutes, Partner B works on even minutes

Score is the sum of each partners lowest reps per round